The short answer
Nap needs often change between 31 and 36 months. NHS guidance says children aged 2–3 need about 12–14 hours’ sleep in 24 hours, including naps; most aged 3–5 need about 12 hours, though some still nap. Needs do not switch overnight on a birthday. Watch the full pattern and make changes gradually.
In this guide · 9 sections
Keep in mind
- Many children move from two naps to one before this age; continuing one nap or beginning to drop it can both be typical.
- NHS sleep ranges are guides; sleep needs do not suddenly change on a birthday.
- A short, calm, screen-free rest period can help even when your child does not sleep.
How should you interpret total sleep targets?
NHS guidance gives about 12–14 hours in 24 hours for children aged 2–3, including naps; most children aged 3–5 need about 12 hours, and some still nap. These are guides, not exact targets for every child. Consider night and day sleep together, whether your child wakes rested and how they manage during the day.
Sleep needs differ between children. Illness, travel, starting nursery or a busy day can cause temporary changes. Look at the pattern over a week or two instead of resetting the routine after one day.
When and how long might one nap be?
For many families, a nap around lunchtime works, far enough from bedtime. If a late or long nap delays bedtime, first try offering it earlier or shortening it gradually rather than removing it abruptly.
A shorter nap may be enough if your child manages the evening and sleeps well at night. Reconsider timing if they are very hard to wake, stay up for hours at bedtime or have noticeably shorter night sleep.
How can you tell if your child may be ready to stop napping?
Over several weeks, readiness may look like not falling asleep at the usual nap time, coping through the evening without becoming very distressed and settling more easily at night. Refusing to lie down once, wanting to play or a change in routine alone does not settle the question.
If no-nap days bring intense late-afternoon crying, frequent clumsiness, falling asleep quickly in the car or an early crash, your child may still need daytime sleep. Napping some days but not others can be part of the transition.
How can you offer quiet time when your child does not sleep?
Offer a similar sequence each day: toilet, a short book and a calm, dim space. You can say, “You do not have to sleep; it is time to rest your body.” Offer low-key choices such as a book, soft toy or quiet puzzle; do not use a screen as a replacement for rest.
Quiet time does not need to become a long struggle. Start briefly and extend only as your child tolerates it. If they fall asleep, let them continue in a safe sleep space.
What can you do if nursery and home schedules differ?
Ask when and how long your child naps at nursery. If that nap delays night sleep, discuss an earlier wake-up or quiet-rest option with staff; each setting has its own routine. Keep a similar midday rhythm at weekends rather than shifting the whole schedule.
Do not assume the nap is the only reason for late bedtime. Evening screens, light, activity, hunger, illness and changes to the bedtime routine can also affect settling.
What can you try today?
For a week, note the nap start and end, bedtime and settling time, and your child’s evening mood on no-nap days.
If bedtime is delayed, try moving the nap earlier or shortening it in small steps rather than removing it all at once.
On no-nap days, offer a short, screen-free quiet period at a similar time and observe your child’s energy afterwards.
When to seek support
Some signs need emergency help; other concerns can be discussed with your child’s healthcare team.
- Frequent loud snoring, pauses in breathing, laboured breathing or blue colour during sleep.
- Marked daytime sleepiness, difficulty waking despite enough sleep opportunity, regression in functioning or sleepiness that affects safety.
- Sleep difficulties lasting weeks and seriously affecting the child or family, or persistent strong carer concern.
Sources used for this guide
- American Academy of Pediatrics / HealthyChildren.org — HealthyChildren – Healthy Sleep Habits: How Many Hours Does Your Child Need?
- American Academy of Sleep Medicine – Recommended Amount of Sleep for Pediatric Populations — American Academy of Sleep Medicine – Recommended Amount of Sleep for Pediatric Populations
- NHS — Your Baby's Sleep Patterns
- NHS — Sleep and young children
- WHO — Guidelines on physical activity, sedentary behaviour and sleep for children under 5 years of age
English editorial review:
The English text and regional guidance have been checked editorially. This is not an individual clinical assessment.
Luluna provides general parenting information. It does not diagnose conditions or replace your child’s healthcare professional.
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